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Hello and welcome to another Prozis On Location special with me, Rob Riches.
Now one of the biggest excuses I hear from people is that they don’t have time after being at work all day,
to get down to the gym and stay fit. So I have come up with a simple and clever exercise routine
that will allow you to continue increasing your fitness level while still at work.
I call it the “Prozis Office Bingo Workout”.
Now what it stands for is each exercise I will be showing you today comes with a keyword.
Every time you hear one of this words being called out by your co-workers you have to perform
up to 20 repetitions of that particular exercise. Now if you are really brave you can do it every time you hear it.
Or keep a notepad next to you and right down the exercise and how many reps you have to do,
So you can perform it once everyone has gone home. Are you ready? Ok let’s get started.
First thing you need to do is create some space around your office desk.
And the first exercise we are going to be doing is focusing on the legs, the quads and the shoulders.
So a great exercise to get the whole body working in one.
A combination of sumo squats and a front shoulder raise. It goes something like this.
Now seeing as though we are not in a gym and we don’t have any weights to use,
We are going to use a briefcase and for resistance, load it up with as much heavy objects as we can.
That includes laptop computers, binders, books, files… Anything that you can fit,
Into the briefcase to add more resistance. To get into position, start with a wide stance.
Toes pointed slightly outwards. Then sit down into it, making sure we have enough room in the trouser pants.
With an overhand grip, hold onto the briefcase and as you push up raise the briefcase up at the same time.
A great exercise to really get the glutes, hamstrings, the quads and the abs and the shoulders working.
And the key word for this is “file” or “files”. Therefore if you hear one of your colleagues or the boss,
Phone you and shout out that they need files. This is your cue to perform 20 sumo squats and front shoulder raises.
Either perform them as soon as you hear it or make a note and save them for the end of the working day.
Now this next exercise is another combination duo to really combine two of the best movements into one.
We are going to be performing a single leg lunge, right into a back row.
And for resistance we are going to continue using this briefcase.
Now you may want to take some of the weight out from that first exercise to really allow you to get,
those 20 repetitions and still engage the muscles in the back and the legs.
To perform this get into a lunge position, we can even hold onto the desk for stability.
And then as we lower this knee, pick up the briefcase, continue to row it.
Elbow up towards your hip, then lower that down, into the squat and back up.
Again 20 repetitions of the single arm lunge rows and the keyword for this is computer.
Now that might seem like quite a simple one, so every time you hear the word computer
Make sure you 20 on the left and 20 on the right. A great exercise to really get the legs and the shoulders
and abs involved as well. Moving onto the third exercise. This next exercise relates back to the gym
and performing bent over rows with a barbell. But of course we are in the office and we don’t have
any weights, so we are going to use bodyweight for this time we will be under the bench performing
body weighted rows. So lets get into position.
Hands over hand grip onto the bench and then we need enough bodyweight under to really
add that resistance to get our back working. Several ways you can make this easier,
is bring your feet up to you so more of your weight is suspended over the knees and the ankles.
you really want to make this hard, keep the legs stretched out.
After performing 20 of those back rows you will be sure to feel the heart pumping and
the back muscles really engaged. Now the keyword for this one is emails. So right there we have computer,
files and emails. Already enough to get you into quite of a sweat. By the end of the day before
you have even left the office. Again this is great if you do work long hours at the office,
or if you don’t have a gym close by and you want to make the most out of your time here.
On with the next exercise… All too often when we are training in the gym, we fail to train certain muscle groups.
Calves being the biggest one. But here on the “Prozis Office Bingo Workout” that’s not the case.
We are going to include these into the workout. And for this we need to find a shelf that is about
head height or higher. This allows us to reach up and really stretch out the legs and perform heal raises.
Now note that I am not actually touching the heals down onto the floor each time.
I am always keeping the heal elevated above the floor. Therefore keeping tension in the calf muscle.
So with this exercise every time we hear the word 'lunch break' or 'lunch' or 'food' we are going to reach up,
keep the hands up here but we are not holding onto the shelf. So the higher the shelf the better
so it looks like we are really reaching that object such as a whole punch or a stapler,
While we are actually training our calves, so like this… both hands up 20 reps.
Heals peaking up as high as we can. And at the end make sure you grab the object,
back down on the desk so no one raises an eyebrow while you continue to get fit.
So far we have hit most of the big muscle groups, the legs, the shoulders, the back.
Now lets move onto the front and finish off on abs and chest. For this we need to bring the chair back
into our playground. And this exercise is all about the lower and upper abdominals.
To perform the exercise sit on the edge of the bench, if you want have the forearms and the elbows
on the arm rest to help with stability. Bring the feet off the ground, knees and heals at the same height
and then bring them in towards the chest as we crunch forwards, breathe out…
And in as we take our legs back out. Now if you really want to hit the obliques, add a crunch to each side.
This exercise soon starts to get taxing when you get into double digits,
especially when you keep the feet elevated up high. And the keyword for this one is “account”.
So if you happen to work in accounting you are going to have great abs by the end of this month.
On to the final exercise and for this one we are getting to finish off with chest.
In the gym everyone is striving to get the biggest and the best chest.
Always gloating about how much weight they can bench press.
Well again we are here in the office, we don’t have weight to gloat about how much we can press,
but we do have things like this swivel office chair and our bodyweight. So I am going to show you two exercises,
to really help you to develop both the upper and the wider portion of the chest.
First one is this, take the chair and put it away from the desk. We are going to use this to help increase stability,
therefore bringing the abs into action and really hitting our chest, and triceps too.
Hold onto the outer portion of the chest. Up on the toes and if you really want have the feet further back
against the wall to help provide that stable position. And without moving the chair,
lower the elbows down and push up fully extending the arms. It really is quite an advanced exercise
to have to hold the abs tight, keep the hips locked and stop the chair from swiveling,
Or moving back and forth. Now if you thought that one was tough… Wait until you try this one,
the decline version. Feet go where our hand were, hands go where our feet were,
And this really does help overload the upper portion of the chest, to get that nice rigid V cut.
So let’s see if we can do this in one. Up on the toes, hold the abs in tight…
20 reps of each and if you are really brave start off with 10 on the incline, switch over to 10 on the decline.
What’s the keyword for this? “Telephone”. Now you can also include mobile or cellular phone,
but anytime you hear the word phone this is your cue to get working on chest.
Who knows by the end of the week you too could have calved that office God like body and gone
from office geek, to Godly Greek. Join me next time, here on Prozis On Location shows when
I will be showing you more tips and techniques to help you get your dream body. Stay tuned for more.